Strength Program
Strength training chapter of our program is the fundamental part of having the physique you always wanted. Of course without strength training you will get lean and slim but will massively lack muscle mass and definition. Strength training is compulsory to get the WOW look.
In our program we don't want to make you spend hours in the gym , simply because our goal is not building lots of muscle and ending up being a human bulldozer but having an average level of muscle mass with a sufficiently low body fat . therefore, you will have to spend maximum one hour in the gym.
Furthermore, while being on a caloric deficit your recovering capability gets slower. Therefore, if you go too far with the number of sets,reps then you'll most probably get injuries and muscle strains due to reduced recovery ability.
Growing muscle mass using low reps and lengthy recovery periods will guarantee you a WOW body most of the time since this type of muscle growing does not depend on blood, water retention and glycogen.
How to develop an attractive physiqueThe main key to accomplishing the WOW Physique is to get solid in your basic movements. Those movements include shoulder presses, dead lifts, incline presses, weighted chins and rows. More than 70% of your muscle development will be achieved from building powerful basic movements.
Let's start with your strength training plan/scheme, we advice you to work out three days per week (not on consecutive basis)
Pumping iron workout will focus on your upper-body with concentration on your shoulders, platinum fitness workout will focus on your lower body and core and finally force fitness workout will focus on your upper-body with emphasis on your chest.
Pumping Iron Workout – Shoulders & Back
Platinum Fitness Workout– Lowerbody and Biceps
Force Fitness Workout – Chest & Triceps
NOTES
RPT stands for Reverse Pyramid Training. Basically you will go with your heavy set at the beginning, and then decrease the weight on your next set. This approach strongly boosts your strength and energy.
If you are going to lift light weights and then on the next set lift heavy weight, you would most probably get fatigued and even injured. Moreover, you wouldn’t be developing close to the same level of strength and energy.
Therefore, when you’re lifting your heavy weights first, you'll have the opportunity to lift heavier weights, you’ll develop better strength and muscle mass.
You'll do your first set with heavy weight , then you're going to take a rest for 3 minutes before starting with your 2nd set but with lighter weight this time. This is truly the most efficient approach for muscle development and growth while being on a caloric deficit. We guarantee that you're going to see a difference in no time.
We advice you to reduce the weight on your second set by 15-20%. Target to get 2 more reps on your lighter weight set.
For Example
Incline Bench: (1st Set) 200 lbs x 6 reps, (2nd Set) 170 lbs x 8 reps
Warming up for RPT
Never start your heavy set before warming up or you'll have a great chance of having an injury. Therefore, we recommend you warming up before doing your heavy set.
Warm up example
100 lbs x 5 reps (warm up phase 1)
140 lbs x 3 reps (warm up phase 2)
160 lbs x 1 rep (warm up phase 3)
Your journey with RPT
Following the RPT method is quite easy and simple. We recommend going up to thehigh end of each rep range before increasing the weight.
For Example:
when you you have ability to do 6 reps on your first set with a given weight, in the next exercise you should increase both sets by 5-10 lbs.
Incline Bench Press Example
Week 1 – ( 1st set ) 200 lbs x 6, (2nd set) 180 lbs x 8
Week 2 - ( 1st set ) 205 lbs x 5, (2nd set) 185 lbs x 7
Week 3 - ( 1st set ) 205 lbs x 6, (2nd set) 185 lbs x 8
Week 4 - ( 1st set ) 210 lbs x 5, (2nd set) 190 lbs x 7
In most cases, muscle gains are on its peek for 6- 12 weeks from starting this program , then your progress will slow down. Adding extra weights or increasing your reps will become extremely hard and will result in you being fatigued. But , there are some techniques that could partially fix that.
If you usually do 5- 6 reps on your first set , consider decreasing the weight and doing 8-10 reps on your first set and 10-12 on your second set. Using this method you will still be able to produce muscle gains and strength gains.
Method #2 – Mastering Rotation
Another efficient approach we would recommend is rotation. You should have three various exercises for your core lifts. Rotate them every 4- 5 weeks or when you hit your limit.
Exercises and their alternatives:
